• Ron McKinstray

Thursday 8/10/20

Minutes 0-10

21-15-9

Chest to bar pull-ups / jumping chest to bar pull-ups

Burpees over box (24"/16")


Minutes 10-20

Amrap 10 minutes of:

5 DB Thrusters

10 slam ball over the shoulder

15 KBS (24/16 kgs)


Minutes 20-30

Row or run 1609 metres



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